Unlock your potential this summer with "The Anxious Athlete: Summer Off-Season," a comprehensive 4-week program designed to elevate your performance. Training seven days a week, this program combines dynamic supersets and bodyweight exercises to enhance strength, agility, and mobility. Each session is thoughtfully crafted to target key muscle groups while also incorporating essential recovery techniques. Perfect for athletes looking to build a solid foundation during the off-season, this program will help you emerge stronger and more confident. Get ready to transform your training and crush your goals!

Purpose: Convert strength into speed, precision, and game-day readiness.

Summer is where you bridge the gap between gym strength and field explosiveness. Expect contrast training, short sprints, and low-volume power work. Conditioning is refined for repeated efforts under fatigue—mirroring the demands of a flanker in open play. You’ll finish this block faster, sharper, and mentally balanced. Rest and intensity coexist here; every session has a purpose. You’re tuning up the engine without overheating it before the competitive push in fall.

The Anxious Athlete: Summer Off-Season

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Week 1

Week 2

Week 3

Week 4

Pogo Hop

Bulgarian Split Squat (Dumbbell)

Parasympathetic Breathing

Take around 2 minutes between 20m sprints and agility work.

20 Meter Sprint

4 Cone Drills

Post Game Mobility Flow

Cardio (Zone 2)

Upper body power, lower overall volume, take your time.

Pull-Up (Bodyweight)

"Sports specific" conditioning. 30s rest between 20m sprints, 1 min between 100m.

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